Monster Legs!

Let's talk a little about one of the most neglected muscles by teen bodybuilders, the legs. No matter where you go, you'll see a lot of guys with well-developed upper bodies, but pigeon legs.

Let's talk a little about one of the most neglected muscles by teen bodybuilders, the legs. No matter where you go, you'll see a lot of guys with well-developed upper bodies, but pigeon legs. Legs are your source of power, and your strongest muscle. When I see someone with bigger legs than me, I'm almost always intimidated.

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Rollin' On Dubs!
What we will discuss today is the high-rep part of the equation, providing a leg workout plan as well as recommendations for leg day supplementation.
Author:
Marc Lobliner

dot Barbell Squat dot

    The first and foremost exercise that should be included in each of your leg workouts is the squat. Now, I don't want to hear any crying about "I'm afraid of hurting my back" or "But my knees are weak". No, that just won't do. If you can train your legs, you can do squats. Squats will turn your legs from saplings to great oaks.

    The most important aspect to keep in mind when squatting is your range of motion. You must, and I repeat, you must use a full ROM. It is imperative that you go down to parallel. Anything less and you will only be cheating yourself. Never load up the bar trying to look like a bad @ss.


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Barbell Squat.
Video: Windows Media - Real Player

    Another great thing about squats is that they put so much stress on the body it causes you to release natural androgens and growth hormones. What, natural androgens? Yes, natural androgens, and as you know, the higher your testosterone, the faster you will gain.

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Tri-Phase Training Video Series:
Phase #1: Volume Training!

In this third episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Training, doing a Leg Day volume workout on Day Three!

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Windows Media (32.1 MB) - Video iPod (69.9 MB)
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dot Leg Press dot

    After squats come leg presses. Leg presses are a great compound movement, and they give you a little more control over your legs than squats, however, they are not a substitution. With leg presses, I like to go slow, and squeeze real hard at the top. Again, make sure you bring your knees to parallel. A good substitution for leg presses is hack squats. Both leg presses and squats work the entire thigh.


+ Click To Enlarge.
Leg Press.
Video: Windows Media - MPEG - Video iPod

dot Leg Extensions dot

    Next, we'll move into some isolation exercises. First for the quadriceps are leg extensions. Leg extensions allow you to concentrate on simply the quads. They work wonders to create separations in the thigh, and can also work to pre-exhaust your quads before squats or leg presses. When doing extensions, make sure to use a slow rep speed, and squeeze hard at the top.


+ Click To Enlarge.
Seated Leg Extensions.
Video: Windows Media - MPEG - Video iPod

dot Leg Curls dot

    For the hamstrings are leg curls. While your hamstrings get a lot of work out of all the compound leg movements, leg curls are often needed to finish up. With these, you can target your hams, to make sure that they grow. Again make sure to squeeze hard at the top.


+ Click To Enlarge.
Lying Leg Curl.
Video: Windows Media - MPEG - Video iPod

dot Calf Raises dot

    And lastly, to finish off the package is calves. Calves are not difficult to train. They can be hit quite easily through three different movements. Two are standing calf raises. Have your toes pointed out for the first exercise, and then in for the second.

Standing Calf Raise Standing Calf Raise
Enlarge Click Image To Enlarge.
Standing Calf Raises.
Video GuidesWindows Media - MPEG - Video iPod

    Last, are seated calf raises, these will hit below the actual muscle in the soleus (I believe). Again, on both, it is important you squeeze real hard and the top, and go to failure.


+ Click To Enlarge.
Seated Calf Raise.
Video: Windows Media - MPEG - Video iPod

dot
Conclusion
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Most of my leg workouts are as follows: